Ultimate CrossFit WOD

WOD for Friday, November 30, 2007

5x5 Press, Push Press, Push Jerk

21-15-9
(with a 12 rep option)
Pullups,
Pushups,
Med Ball Throws

WOD for Thursday, November 29, 2007

Workout:
16 round tabata of:
Deadlift (Bodyweight)
L-Pull Ups

3 min break

16 round tabata
Push Up
Push Press

WOD for Wednesday, November 28, 2007

3 Rounds for Time
30, 20, 10
Wall Ball
Lunges
Body Builders
Hang Power Snatch
400 meter run / 500 meter row

Adapted from a workout from CrossFit Fairfax

WOD for Tuesday, November 27, 2007

Workout:
3 Rounds:
100 Medicine Ball Squats
2 Rope Climbs
2 Minute Rest

WOD for Monday, November 26, 2007

Was all that Pumpkin Pie worth this?
Run 400m
21 KBS
12 Pull UPs
Row 500m
15 Deadlifts
Run 400m
30 Wall Ball
30 Box Jumps
Row 500m
15 OHS

WOD for Tuesday, November 20, 2007

Fran
21-15-9
95lb Thruster
Pullups

WOD for Monday, November 19, 2007

Run 400m
30 Knees to Elbows
50 Overhead Squats (Gents use 75# and Ladies use 50#)
30 Knees to Elbows
Run 400m

WOD for Saturday, November 17, 2007

Row 1,000 or Run 800
21 DB Thrusters
21 Ball Slams
21 Box Jumps

Row 500 or Run 400
15 Wall Ball
15 DB Snatch
15 Ring Pushups

Row 250 or Run 200
9 Pullups
9 Man Makers

WOD for Friday, November 16, 2007

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

WOD for Thursday, November 15, 2007

AMRAP in 20 Minutes
5 Bear Crawls
5 Push Press (75lb)
5 Deadlifts (185lb)
10 Battling Ropes

Go up 5 on each exercise each round except battling ropes, increase by 10

WOD for Wednesday, November 14, 2007

For Time
10 Med Ball Wood Choppers
20 Pushups
30 KB Hand to Hand Swings
40 Med Ball Jumps
30 KB Hand to Hand Swings
20 Pushups
10 Med Ball Wood Choppers

WOD for Tuesday, November 13, 2007

7 Rounds for Time
10 Sumo Deadlift High Pull 95lbs
10 Ring Dips

WOD for Monday, November 12, 2007

Cindy
5 Pullups
10 Pushups
15 Squats

As Many Rounds As Possible in 20 minutes

WOD for Saturday, November 10, 2007

5 Ball Slams
10 Thrusters
5 Pullups
10 KB Swings
5 Box Jumps

5 Rounds for Time

The Saturday Crew Having Fun!

WOD for Friday, November 9, 2007

Helen

3 Rounds for time:
Run 400m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull Ups

WOD for Thursday, November 8, 2007

Four 3 minute Rounds
1 minute break between rounds

Alternate Each Set of 3

Squats
KB Pushups
Med Ball Cleans

Burpees
Rope Climb
Side Med Ball Throw

WOD for Wednesday, November 7, 2007

21-15-9

KB Swing
Ring Dips
Push Press
Pullups

The crew enjoying a fun Wednesday Session

WOD for Tuesday, November 6, 2007

3 Rounds For Time
500 meter row
21 Clean and Jerks - 95lb for Men, 65lb for Women

If you are new to the clean and jerk - Use a Med Ball or DBs

WOD for Monday, November 5, 2007

Skill - Squat, Handstand

8 Tabata Intervals
1 minute rest between each interval
Slam Balls
Renegade Rows
Two Arm Overhead Lunge
Situp

WOD for Saturday, November 3, 2007

3 Round Fight Gone Bad

Wall-ball – 20 pound ball, 8 ft target.
Sumo deadlift high-pull – 75-pounds
Box jump – 20" box
Push press – 75 pounds
Row – calories

WOD for Friday, November 2, 2007

Skill Work -
Snatch Skills

Deadlifts
5, 5, 5, 5, 5

WOD for Thursday, November 1, 2007

Skill Work - Squats

5 Rounds for Time
15 Wallball
15 box jumps
15 KB Swings
15 KB Sumo Deadlift High Pull

Marjohn, Dee, Kelly, and Lauren after their first encounter with kettlebells. They look like they loved it!